There’s been a lot of talk about the recent announcement that Robert Kennedy Publishing, which includes influential and beloved magazines like Oxygen, Clean Eating, Muscle Mag International, and hundreds of bestselling books, announced they were closing its doors last Friday.
Today Tosca posted a press release on her website, addressing this announcement.
“As many of you know, last year I lost my husband of 8 years and reluctantly took the helm of the distressed publishing business he built. Robert was a tremendous visionary who grew a unit of bodybuilding, health, fitness and clean-eating magazines and books, that were global staples, in its long-distant prime days. Due to many years of financial difficulty, I was forced to make the decision to restructure the business as a whole in order to allow our brands, Oxygen, Cleaning Eating and The Eat-Clean Diet to possibly find a new home, where my hope is they can thrive again. I’m so grateful for the outpouring of support I have received during this very difficult time.”
I feel truly fortunate that I was able to be apart of Oxygen Magazine and the Eat Clean Diet. They have helped me so much through my recovery from anorexia by rebuilding my relationship with food and my body. This is a sad time for so many of us that loved these publications, but I know if anyone can get through this and rise above, it’s Tosca and the Eat Clean Diet team.
The Runner’s Diet
Ever thought, what the heck do I eat before a run? Experimented with shakes that have made you want to hurl or had to stop running because you ran out of energy? Trust me, I’ve been there and back again and nothing sucks more than when you are geared up for a run and can’t go half as far or as fast because you didn’t give much thought to your nutrition. The two go hand in hand, for real.
What you put in your body even days prior has an effect so it’s important to get in tune to what your body needs and yes, this is different for everyone.
I have been a runner for years, first a sprinter and now I run distance anywhere from 10km up to half-marathons. Of course my food choices were not always the greatest and I have learned through adrenal fatigue and injury what NOT to do.
This is what works for me, again, it may not work for everyone but my years of experience and speaking to other runners, this is what I have gathered:
Pre-Run - EAT! I’m serious here. For those of you who are do fasting runs this is fine for the first few weeks or even months that you start running but in my first hand experience, this is the fastest way to MURDER your adrenal glands and cause long-term fatigue and burn out. Sure you may lose a little weight at first but you won’t be running for long before injury and exhaustion set in so pick your battles.
I choose meals that are rich in carbohydrates and lean proteins with a little fat to keep me satiated. I am sure to eat at least 40 minutes before heading out for a run.
Standard rule of thumb is 3 Carbs to 1 Protein ratio but I like to balance it out with an equal ratio and a tiny bit of fat. For those who tend to notice that they feel tired, its best to leave out the fat altogether at this point and stick with the simple carb & protein meal. Here are some of my fave options:
- 3/4 Cup Slow Cook Oatmeal & 7 Egg Whites OR 1 Scoop SUNWARRIOR Protein Powder with optional 1/4 Cup Unsweetened Almond Milk & 1/2 Tbsp Peanut Butter
- 3/4 Cup Oats & 1/2 Cup Greek Yogurt + 1/2 Cup Mixed Berries + optional 1 Tbsp Raw Nuts
- Zain’s Balance Bowl
- 9 Egg White Omelet with Veggies & 1/2 Cup Brown Rice
- 5oz Lean White Fish with Veggies & 1/2 Cup Quinoa
- 1 Scoop Protein + 1/2 Cup Mixed Berries + 1/2 Cup Oats + Water OR optional 1/2 Tbsp Nut Butter & 1/2 Cup Almond Milk
Pre-Run Hydration - You should aim to have at least 1-2 liters of water in your body before you run. This will help you to excrete toxins via sweat and will keep your muscles from cramping.
Sound like a lot? For some it may be but eating this way will keep you running strong well into your later years so it’s definitely worth considering.
Post-Run - RE-FUEL!! Your body has burned a lot of energy and your muscles are starving for glucose. After a run, I aim for simple carbs like fruit. My favourite post-run meals include a really sweet fruit such as banana or mango. Here are some options:
- 1 Scoop Protein Powder + 1/2 Cup Unsweetened Almond Milk + 1/2 Frozen Banana + 1/4 Avocado + 1 Bunch Kale + 1 Tsp Vanilla + 1/2 Tbsp Peanut Butter
- 5oz White Fish + 1/4 Cup Black Beans + 1/4 Cup Corn + Mango & Pineapple Salsa
- 4oz Sashimi + 1/2 Cup Brown Rice + Steamed Veg
- Zain’s Wonderland Salad
- 9 Egg Whites & Sweet Potato Frittata with Fresh Fruit
- Zain’s Vegan Protein Pancakes OR Zain’s Cookie Dough Pancakes
Post-Run Hydration - I am for at least 3 additional liters on days that I run so about 5 liters in total or a gallon for my American homies.
The bottom line is that running increases your body’s needs for energy and calories so love yourself and take care of yourself because no one’s going to do it for you.
While perusing through Twitter this morning, I was thrilled to find out that Oxygen Magazine, The Eat Clean Diet, and Tosca Reno named my Raw Pecan Pie and my ‘Rum’ and Eggnog Stuffed French Toast two of the top recipes of 2012!
In just 3 easy steps and NO BAKING, my Raw Pecan Pie treats are sugar-free and always satisfy your sweet tooth. For the full recipe, visit here.
Though I made my ‘Rum’ and Eggnog Stuffed French Toast for the Christmas holidays, this recipe can be enjoyed any day of the year. For the full recipe, visit here.
Kick Your Ass Challenge 2013!
For Workout Wednesday, I am featuring a special Kick Ass workout from Oxygen Magazine, featuring MMA fighter Rhonda Rousey.
This workout involves stamina and strength and will leave you toned and burning fat all day long.
The best part about this workout is that unless you kick box on a regular basis, you will be using muscles that you do not normally utilize. Throw this in to your weekly training at least once per week.
Have an awesome and healthy day!
If someone were to tell me a year ago that I would make Oxygen Magazine’s Top 10 Most Inspiring Success Stories I wouldn’t have believed them. I am completely honoured to say the least. It’s thanks to Tosca Reno, The Eat Clean Diet, my fitness coach, teammates, friends and family for helping me get to this amazing place in my life where I feel balanced, strong, and healthy. 2013—let’s do this.
Weight before: 145 lb (89 lb during anorexia)
Weight now: 105 lb
Location: Vancouver, BC, Canada
Occupation: Nutritionist/yoga instructor/fitness model
Weighing 145 pounds after a period of binge eating that followed years of anorexia (her lowest weight was 89 pounds back in 2005), Zain knew it was time to commit to a lifestyle of consistent, healthy habits rather than bouncing between two extremes. “When I started practicing mindfulness, everything changed,” says Zain.
Spending time with herself was the first step. After some reflection, Zain realized that her body image was a wreck and that her eating habits stemmed from a desire to be accepted by others. Applying mindfulness techniques she had learned through yoga and meditation, she decided once and for all not to succumb to her own “mind games.” Zain began to practice deep breathing, boosted her motivation by repeating inspiring mantras, hired a personal trainer, and began to educate herself in clean eating.
To combat emotional eating, she stopped having meals while working, watching TV or chatting on the phone. “When I didn’t focus on the meal, I would get to the end and never feel satisfied,” she says, which led to late-night snacking.
“I faced my fears and worked through them,” says Zain, who lost 40 pounds the healthy way and now teaches private workshops for women recovering from eating disorders. “Mindfulness has taught me to cultivate humility, maintain discipline and choose love rather than fear.”
Zain’s Mindfulness Mantras
Getting her mind and body in sync was monumental to Zain’s success. Her tips?
• During a meal, savor each bite, chewing slowly while admiring the colors, textures, aromas and flavors.
• Dine outdoors or near a window to calm your body and mind.
• Before your workouts, perform a mental “body scan.” Ask yourself, how are you feeling that day? Are you energetic? Tired? Stressed? Are any of your muscles sore? Are you carrying tension? Every time you scan your body, become familiar with its needs for that workout.
• While weight training, pay attention to your breathing.
30 Minute Equipment-Free **High Intensity Burn** Workout
Christmas may be over, but that doesn’t mean our schedules have cleared up. If you’re still strapped for gym-time, try one of my favourite equipment-free workouts that gets your metabolism fired up for hours and help burn off yesterday’s feasting.
The best part is? You can do anytime, any place, anywhere so there are NO EXCUSES not to get your training in.
**Note: you can make this a longer and more challenging workout by increasing the interval time from 30 to 45 seconds or up to as high as 60 seconds per exercise. Increase rest between sets in proportion.
Warm-Up (this does not count as a part of the workout but is recommended)
5 Minutes Skipping (with or without rope)
Set 1: 30 Seconds Per Exercise then 30 Second Break between sets
Plank with Alternating Knee to Opposite Elbow
Set 2: 30 Seconds Per Exercise then 30 Second Break between sets
Pushups (elevate your feet for a more challenging set)
Reverse Leg Lifts
Shoulder Pushups Against the Wall
Set 3: 30 Seconds Per Exercise then 30 Second Break between sets
Box Jumps (onto an elevated surface like stairs, if you don’t have a surface, just take 4 jumps forward and 4 jumps backward)
Tricep Dips (off an elevated surface like stairs, if you don’t have a surface to it off of a stack of books)
Fire Hydrants (for glutes)
Cool Down: (this does not count as a part of the workout but is recommended)
5 Minutes Skipping (with or without rope)
Zain’s White Chocolate Macadamia Cookie Dough Bark *featuring DavidsTea*
Who doesn’t LOVE fresh white chocolate macadamia nut cookies warm out of the oven? But then again, who wants all that fat, sugar and white flour?
What if I told you that you can fully indulge in this creamy & decadent white chocolate macadamia bark and still remain on Santa’s ‘nice’ list? Its true!
Featuring DavidsTea Cookie Dough white tea from the incredible Winter Collection this recipe makes for another PERFECT handmade Christmas gift for your loved ones with the added bonus that you can feel great about giving the gift of health!
1 Cup Coconut Butter
1/3 Cup Grated Cocoa Butter
1 Scoop SUNWARRIOR protein OR Vegan Protein Of Your Choice - Optional
20-30 Drops Vanilla Creme Liquid Stevia OR Vegan Sweetener of Your Choice (1/4 Cup maple syrup works great too)
1/3 Cup Macadamia Nuts (raw, unsalted, halved)
Sugar-Free Sprinkles - Optional
For Cookie Dough Chunks:
1/4 Cup Cookie Dough Tea (strongly brewed)
1/2 Cup Uncontaminated Oat Flour (ground oats)
1/4 Cup Gluten-Free Cornstarch
1/4 Cup Sucanat OR Stevia (blended to a fine powder)
1. Blend all ingredients for Cookie Dough Chunks and place in the freezer for an hour.
2. Place a small pan on very low heat just enough to melt the coconut butter & cacao butter together.
3. Add remaining ingredients for the bark into the butters and mix well.
4. Remove Cookie Dough from freezer (dough should be firm) and roll into little 1/2 cm balls fold into the butter mixture (you may not use all the dough).
4. Pour into a freezer safe, square dish (non-stick or bpa plastic-free works best here), sprinkle with sugar-free sprinkles cover and freeze for about 20 minutes.
5. Remove from freezer and cut or break into pieces.
Oxygen Magazine’s Your Strong Back Workout
Nothing is sexier than a strong, toned back in a low cut dress. Get New Year’s Eve ready with this awesome workout from Oxygen Magazine!
1. Upright row
Do three sets of 12 to 15 reps
Target Muscles: trapezius, lateral and front deltoids
Set Up: Stand on the middle of a band with your feet shoulder-width apart. Cross the band in front of you and hold one handle in each hand [A].
Action: Leading with your elbows, pull the band upward until the handles reach your shoulders [B]. Extend your arms back to the starting position to complete one rep. Repeat for your set.
2. Seated row
Do three sets of 15 reps
Target Muscles: latissimus dorsi, rhomboids, trapezius
Set Up: Sit on the floor with your legs extended in front of you. Loop a band around the soles of your feet, cross it in the center and hold one handle in each hand, arms straight.
Action: Bend your arms to pull the handles toward your sides as shown. Slowly extend your arms to finish one rep.
TIP: If this move feels too easy, gather some of the band’s slack in the palm of your hands.
3. Straight-arm pullover
Do three sets of 10 to 12 reps
Target Muscles: latissimus dorsi, hamstrings, erector spinae, gluteus maximus
Set Up: Anchor a band to a low, secure object in front of you. Hold a handle in each hand, step back from the anchor point and bend forward from the hips as shown[A].
Action: Straighten your knees and hips to stand, while simultaneously lifting your arms overhead [B]. Slowly reverse to return to the start.
4. Rear delt flye
Do three sets of 10 to 12 reps
Target muscles: posterior deltoids
Set Up: Stand with your feet hip-width apart holding a dumbbell in each hand. Hinge forward from your hips and bend your knees slightly until your wrists are below your shoulders [A].
Action: Open your arms out and up until they form a straight line with your shoulders [B]. Reverse slowly to return to the starting position.
5. Lat pulldown
Do three sets of 15 reps (each side)
Target Muscles: latissimus dorsi
Set Up: Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead [A].
Action: Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back [B]. Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.
Why You Overeat - Oxygen Magazine
There’s a scientific reason you can’t eat just one potato chip. Find out which fatty foods suppress your ‘full’ feeling.
By: Sandy Braz
It’s happened to all of us: You promise yourself that eating just one small serving of fatty food will be enough to satisfy your cravings, whether it’s potato chips, ice cream or a second helping of cake. But new research from UT Southwestern Medical Center in Dallas, Texas, suggests that fatty foods send messages to your brain to keep eating – so beware.
One of the fats studied was palmitic acid, found in foods high in saturated fats such as butter, cheese, milk and beef. When palmitic acid makes its way to your brain, it alters the way in which your brain signals that you’re full – instead your body ignores the signals that suppress your appetite and you overeat.
Moreover, the effects of one night of splurging on food can last up to three days, meaning your efforts at weight management may be derailed for up to 72 hours – during which time you’re likely to eat more than usual. But before you add this information to your worry bowl, researchers suggest that there are ways you can get around palmitic acid’s negative messaging.
What you can do:
1. When you snack, stick to clean snacks such as a handful of nuts or fresh fruit with a dollop of natural peanut butter.
2. Reduce your intake of saturated fats. Opt for low-fat dairy products and lean cuts of beef. The less palmitic acid you consume, the less chance it has of preventing fat-fighting hormones from doing their job.
3. When a recipe calls for any oil or fat, opt for extra virgin olive oil, which contains oleic acid, one of the other fats studied by researchers from UT Southwestern Medical Center. Oleic acid allows your brain to signal you to stop eating.
4. Keep track. Logging what you eat is a useful step when leading a healthy clean-eating lifestyle. You could be ingesting more palmitic acid than you realize. Knowing what you’re eating will keep you mindful and allow you to make better choices down the line.
Why wait until 2013 to start your Eat Clean journey?
Do you have the intention to get healthy and eat clean but unsure of where to start? My journey to eating clean all began with inspiration from Oxygen Magazine!
Here are two MUST HAVE resources for you to download right now!